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GPT Program

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Nazgul LBy Nazgul L

Hypertrophy (Chest, Triceps, Core)

exercise
Arm Circles

1 sets

exercise
Elbow Up and Down Dynamic Plank

1 sets

exercise
Dumbbell Bench Press

2 sets x 15 reps

exercise
Bench Press

4 sets x 10 reps

exercise
Dumbbell Incline Bench Press

4 sets x 12 reps

exercise
Cable Standing Fly

3 sets x 12 reps

exercise
Triceps Pushdown

4 sets x 12 reps

exercise
Seated Bench Extension

3 sets

exercise
Side Plank

2 sets

exercise
Front Plank

1 sets

exercise
Straight Arms Backward Chest Stretch

1 sets

exercise
Overhead Triceps Stretch

2 sets

exercise
Cat Cow Stretch

1 sets x 1 reps

Day 6 - Full Body Conditioning

exercise
Straight Arms Backward Chest Stretch

1 sets

exercise
Cardio Lunge

1 sets

exercise
Kettlebell Russian Twist

1 sets x 15 reps

exercise
Burpee

1 sets x 12 reps

exercise
Boxer Shuffle

1 sets x 10 reps

exercise
Battling Ropes Power Slam

1 sets

exercise
Medicine Ball Overhead Slam

1 sets x 15 reps

exercise
Farmers walk

1 sets

exercise
Dumbbell Walking Lunges

1 sets x 24 reps

exercise
Lying Toe Touch

1 sets x 15 reps

exercise
Basic Toe Touch

1 sets x 20 reps

exercise
Back Stretch

1 sets

Day 5 - Lower Body

exercise
Straight Arms Backward Chest Stretch

1 sets

exercise
Cardio Lunge

1 sets

exercise
Romanian Deadlift

2 sets x 8-10 reps

exercise
Lever Seated Leg Curl

1 sets x 12 reps

exercise
Bottle Weighted Single Leg Romanian Deadlift (female)

1 sets x 10 reps

exercise
Good Morning

2 sets x 10-12 reps

exercise
Lever Seated Squat Calf Raise on Leg Press Machine

2 sets x 15-20 reps

exercise
Standing Calf Raise

2 sets x 15-20 reps

exercise
Cable Pull Through

1 sets x 15 reps

exercise
Reverse Crunch

1 sets x 12 reps

exercise
Flutter Kicks

1 sets

exercise
Back Stretch

1 sets

Day 4 - Shoulders & Core

exercise
Straight Arms Backward Chest Stretch

1 sets

exercise
Push-up

1 sets x 10 reps

exercise
Cardio Lunge

1 sets

exercise
Barbell Standing Military Press

2 sets x 8-10 reps

exercise
Arnold Press

2 sets x 10-12 reps

exercise
Lateral Raise

2 sets x 12-15 reps

exercise
Dumbbell Standing Alternate Vertical Front Raises

2 sets x 12-15 reps

exercise
Upright Row

2 sets x 10-12 reps

exercise
Band face pull

2 sets x 12-15 reps

exercise
Dumbbell Shrug

2 sets x 12-15 reps

exercise
Resistance Band Kneeling Woodchop

1 sets x 12 reps

exercise
Wheel Rollout

1 sets x 10 reps

exercise
Side Plank

1 sets

exercise
Back Stretch

1 sets

Day 3 - Back & Biceps

exercise
Straight Arms Backward Chest Stretch

1 sets

exercise
Assisted Pull-up

1 sets x 5 reps

exercise
Cardio Lunge

1 sets

exercise
Deadlift

2 sets x 6-8 reps

exercise
Barbell Bent Over Row

2 sets x 8-10 reps

exercise
Cable Wide-Grip Lat Pulldown

2 sets x 10-12 reps

exercise
Cable Low Seated Row

1 sets x 12 reps

exercise
Dumbbell Bent over Single Arm Row

1 sets x 12 reps

exercise
EZ-bar Biceps Curl

2 sets x 10-12 reps

exercise
Dumbbell Hammer Curls

2 sets x 12-15 reps

exercise
Bridge - Mountain Climber

1 sets

exercise
Reverse Crunch

1 sets x 15 reps

exercise
Back Stretch

1 sets

Anaerobic Capacity (HIIT)

exercise
Rowing

1 sets

exercise
High Knee Tap (male)

1 sets

exercise
Shoulder Circle

3 sets

exercise
Bulgarian Split Squat

1 sets x 15 reps

exercise
Kettlebell Swing

2 sets x 10-12 reps

exercise
Lever Seated Squat Calf Raise on Leg Press Machine

2 sets x 15-20 reps

exercise
Lying Leg Raise

1 sets x 15 reps

exercise
Decline Crunch

1 sets x 20 reps

exercise
Back Stretch

1 sets

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